Christmas parties, New Years events, social outings; if you do overindulge this social season, these training and dieting checks can help rebalance the scales.

1. Individualise your training: to both your body type and your lifestyle. “For longevity and to overcome psychological obstacles, it’s also extremely important to create a program which incorporates activities you enjoy,” says Hill – particularly as holidays and time off approach, and better offers begin to roll in. Increase incidental exercise wherever possible. According to a 2016 study published in The Lancet Diabetes & Endocrinology journal, people who cycle or even catch public transport to work showed reductions in BMI  and percentage body fat when compared to those who commuted via car. So every little bit really does count.

2. Body type cheats: individualising your training program to meet your specific body type can also help to fast-track results despite added calorie intake. While muscular mesomorphs and pear-shaped endomorphs will both benefit from cardiovascular training for fat loss, endomorphs often benefit from longer bouts of low-impact steady-state cardio, which can be incorporated into most days of the week; mesomorphs, given their more muscular and athletic build, cope well with time-efficient HIIT. Read more at number 3.

3. Add some HIIT: for efficiency sake given your social calendar. Even a quick 20-minute high-intensity bodyweight circuit can pay dividends, resulting in calorie burn for up to 36 hours post-session. If you can, complete HIIT before your big boozy lunch so your metabolism is on high alert.

4. Track your macros: for those wishing to indulge in the race day canapés, but still keep their calories and body composition in check, the if it fits your macros (IIFYM) protocol might be for you. Think an at-least temporary ditch of the ‘clean eating’ thinking; instead, concentrate on getting approximately 15 to 25 per cent of your calories from protein, 45 to 65 per cent from carbs and 25 to 30 per cent from fats to ensure micronutrient ratios that stimulate fat loss and maintain lean muscle. However, “Where these types of diets let us down is it impacts metabolic syndrome and can limit the intake of micronutrients and vitamins – creating a constant battle for health,” warns Hill.

5. Go in full: going into events with satiety levels high will help to ensure your calorie consumption doesn’t completely blow out. Create volume meals (meals that contain lower calorie foods – and lots of them) by including plenty of fibrous vegetables, and ensure you are eating every three to four hours.  “Although nutrient timing does vary from client to client, eating nutrient-dense meals regularly keeps our metabolic rate up,” says Hill. Protein also has a thermogenic effect and aids satiety, with one study from Purdue University finding that women who ate 30 per cent of their calories from protein felt less hungry and preserved more muscle over 12 weeks than those who ate 18 per cent of calories from protein.